This is a favourite recipe, and I have fond memories of making this for the first time with my father-in-law. It is a multi-layered recipe with several steps—you need to start preparing it two days before you intend to serve it. It is well worth it, as taking shortcuts diminishes not only its flavour but also its nourishing qualities.
2 cups (500 ml) brown rice
1 cup (250 ml) red lentils
1 1/2 Tbsp (30 ml) fresh lemon juice
1 tsp (5 ml) unrefined salt
3/4 to 1 1/2 Tbsp (15 to 30 ml) unsalted butter, ghee (clarified butter) or virgin coconut oil
Note: you can add more water to make a thinner crepe-like pancake, if desired. If the batter is too sticky, add additional oil (a little over 2 Tbsp/40 ml) to batter before frying.
Each serving contains: 340 kilojoules; 2 g protein; 2 g total fat (2 g sat. fat, 0 g trans fat); 14 g carbohydrates (0 g sugars, 1 g fibre); 292 mg salt
5 to 7 small to medium new potatoes, halved
1 1/2 Tbsp (30 ml) unsalted butter, ghee (clarified butter) or virgin coconut oil
3 tsp (15 ml) mustard seeds
Dried red chillies to taste (optional)
1 tsp (5 ml) turmeric
medium brown onion, chopped
1 cup (250 ml) green peas (optional)
Unrefined salt, to taste
Each serving contains: 586 kilojoules; 3 g protein; 4 g total fat (3 g sat. fat, 0 g trans fat); 25 g carbohydrates (2 g sugars, 3 g fibre); 20 mg salt
source: "Culinary Spices for Life", alive Australia, Autumn 2013
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.